Training Status??? (IV)
02-23-19, 06:25 PM
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Training for training...Based on my results from the track on Thursday, I decided I need more focus on higher cadence threshold work. So today's endurance ride featured 3xFTP climbing efforts up Torrey Pines but at 80 rpm plus cadence with one climb in the drops. Looking at the data, I did 82. I have been doing lower cadence climbs more like 70-75 rpm. The climbs felt really hard for just squeaking by on slightly below FTP power. I have a track camp planned in a couple of weeks meaning 4 track days at Carson and I need to improve leg speed at FTP.
02-23-19, 06:31 PM
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Super random ride:
20 min on the race bike, shaking it down before tomorrow
90 min on my fixed gear roadie (42x15)
Another 30 min of MTB
20 min on the race bike, shaking it down before tomorrow
90 min on my fixed gear roadie (42x15)
Another 30 min of MTB
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
02-25-19, 07:34 AM
Blast from the Past
Skate skiing out the wahoo for me lately. Wednesday I had no motivation to ride so I went bouldering and did some yoga. Thursday I did 15k of night skiing on some real slow snow. Gassed by the end of it. Yesterday was an hour of skiing with 5x~1:30 seconds at full gas uphill. v1 was falling apart by the end of it, but heart rate was high and I couldn't barely pole coming over the top.
Fora ll of you in winter climates, definitely give xc skiing a shout. The workout is incredible. I'm pretty excited to see how it translates to the bike come late spring when I can get outside a bunch.
Went home, waxed skis, ran some errand then went to the gym. The tired legs meant my dead lift was atrocious and now all of my glute muscles are sore and my lower back muscles are achy. Had to resort to ibuprofen this morning sinc eany flexion in the very lower back was pretty uncomfortable...
Fora ll of you in winter climates, definitely give xc skiing a shout. The workout is incredible. I'm pretty excited to see how it translates to the bike come late spring when I can get outside a bunch.
Went home, waxed skis, ran some errand then went to the gym. The tired legs meant my dead lift was atrocious and now all of my glute muscles are sore and my lower back muscles are achy. Had to resort to ibuprofen this morning sinc eany flexion in the very lower back was pretty uncomfortable...
Weekend: Saturday, 2x25 on the TT Bike inside, held a good position. Sunday 3 1/2 hr endurance ride
02-25-19, 08:59 AM
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1.5 hour endurance ride along the coast. Gorgeous day with temps in the low 60s.
02-25-19, 09:59 AM
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An actual rest week last week instead of a usual modified rest week with 4 days (which is usually all I need). First time this year my stress balance is positive; my legs definitely needed the rest.
I've also figured out how to pop my hip (SI Joint) in place which has fixed my snapping hip / sciatica issues. Been down this road several times so I'm cautiously optimistic. Left Right balance actually looks like it should and my outer leg nerves have some pain (since they're being stretched). The adjustment probably moved things maybe the width of a nickel and the body is going to have to adjust.
I've also figured out how to pop my hip (SI Joint) in place which has fixed my snapping hip / sciatica issues. Been down this road several times so I'm cautiously optimistic. Left Right balance actually looks like it should and my outer leg nerves have some pain (since they're being stretched). The adjustment probably moved things maybe the width of a nickel and the body is going to have to adjust.
Last edited by furiousferret; 02-25-19 at 10:08 AM.
02-26-19, 11:00 AM
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vo2 power is within 20w of personal best, set a pb 40+min power test yesterday, and mFTP and TTE at mFTP are both at all time highs. All indoors too! Can't wait to get back outside.
02-26-19, 11:06 AM
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Step Test last night, moving up 10 watts, which aligns with my mFTP. I'm really not looking forward to doing harder intervals.
I don't know if this is normal but I fluctuate 40 watts through training (from start after a long break to peak fitness). I'm up about 30 from my 3 month break, at at 70 ctl I still haven't peaked. Hopefully I can break that trend.
I don't know if this is normal but I fluctuate 40 watts through training (from start after a long break to peak fitness). I'm up about 30 from my 3 month break, at at 70 ctl I still haven't peaked. Hopefully I can break that trend.
02-26-19, 11:19 AM
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I think it's normal? Not being able to train for that long will crater your watts. I have found it comes back reasonably quickly though; after my knee issues chilled out I started training normally again around the end of December and my mftp is something like 50w higher now than it was then.
edit: to clarify, it was down like 45w from where I was before the injury layoff. So like from my previous PB I'm at a net gain of like +5w at the moment on mftp, I didn't drink a vat of EPO.
edit: to clarify, it was down like 45w from where I was before the injury layoff. So like from my previous PB I'm at a net gain of like +5w at the moment on mftp, I didn't drink a vat of EPO.
Last edited by TheKillerPenguin; 02-26-19 at 11:28 AM.
02-26-19, 11:41 AM
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I think it's normal too. Last time I was off for an extended period the first week and half, two weeks just sucked, but then it was like someone flipped a switch and all my watts came back.
2x20' at FTP on the Zwift machine last night. I think that was as much a mental effort as physical.
2x20' at FTP on the Zwift machine last night. I think that was as much a mental effort as physical.
02-26-19, 12:12 PM
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Went out on the TT bike at lunch on my 10mi loop. I didn't totally wreck it Ralph on the effort. I did manage 30w more than my TT power was this time last year.
Really disappointed in the speed though. Yeah it's cooler out, yeah normal jersey and road helmet. Blah blah blah.
But for a pretty "meh" wind day and only 250ft in 10 mi, the speed was not there.
I feel like in a "turtle" my road helmet must look like a trash can lid to the wind or something.
If the speed with the TT helmet and skinsuit isn't dramatically better at that "new" power level, I'm going to be doing some investigating.
Really disappointed in the speed though. Yeah it's cooler out, yeah normal jersey and road helmet. Blah blah blah.
But for a pretty "meh" wind day and only 250ft in 10 mi, the speed was not there.
I feel like in a "turtle" my road helmet must look like a trash can lid to the wind or something.
If the speed with the TT helmet and skinsuit isn't dramatically better at that "new" power level, I'm going to be doing some investigating.
02-26-19, 12:16 PM
Senior Member
yowza, just did a 4x10 at 100%, the caveat here being I increased my ftp target today to 295 from 285 and the hardest efforts I've done for my base topped off at 267w. The last 5mins were tough! So I'm at an all-time high for FTP, let's see where I can take this for build
02-26-19, 01:54 PM
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Did my standard 2 hr "filler" ride this morning. Today it served the purpose of kicking off a new training block:
1x15' up Soledad - PR power and time
1x10' on Fiesta, was on track for a fast lap but had to stop for a traffic stop (wtf???)
1x3' up Linda Vista, also fast and powerful.
I should probably re-test soon... but I hate testing! For now I'll just bump it up 5-10 w in teh softwares.
1x15' up Soledad - PR power and time
1x10' on Fiesta, was on track for a fast lap but had to stop for a traffic stop (wtf???)
1x3' up Linda Vista, also fast and powerful.
I should probably re-test soon... but I hate testing! For now I'll just bump it up 5-10 w in teh softwares.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
02-26-19, 01:55 PM
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Gonna ride home after work too, which should be good for another 40 min of z2/3
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
02-26-19, 07:27 PM
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Fiesta on the road bike today. Warmup and then 4 seated and 2 standing accelerations, one all out 30 second effort, one seated start and a rolling standing jump. 2x20' (3'tempo, 1'SS. 1'FTP repeat 4 times).
02-26-19, 10:24 PM
Cat 2
I rode outside! By some miracle of weather it was 55 degrees and dry. Went out for an hour and a half loop with goal to just enjoy riding my bike. Of course I flatted since I'm on some old road tires that I threw on my gravel bike until my tarmac gets in. The ride home in the dark with jutlst a rear light was a touch sketch, but we made it home.
Back to rain tomorrow then I head to Yellowstone for a big xc ski race on Thursday through sunday.
Back to rain tomorrow then I head to Yellowstone for a big xc ski race on Thursday through sunday.
02-27-19, 01:46 PM
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30s anaerobic capacity intervals. They sucked. and then they weren't so bad, and then they sucked again.
02-27-19, 05:19 PM
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Took the day off work so I could ride, 108 mi, 5,500' elevation, 4,000 kj on 6:10 rolling time.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
02-27-19, 09:48 PM
Cat 2
Tried to ride my mtb. since a friend said the trails near us was dry. They were not dry and were not clear. Muddy and snow covered later I got home.
02-28-19, 03:16 PM
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Today was a repeat of Tuesday's Fiesta workout. Interestingly, I popped bigger numbers on the jumps and about the same on the aerobic stuff. Nice day.
02-28-19, 03:47 PM
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I hope this applies when I finally start training again. Have been taking it easy and not really riding much for too long..
02-28-19, 05:13 PM
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After a year of that, I was back to looking at my numbers and they weren't so demoralizing any more. .... but then training was derailed by an overuse injury (which I mostly trained through, but had to take it easy). After recovering from injury, it was only another few months before my FTP was back to where it was during peak race fitness.
I finally have the fitness base to train properly, not get hurt, and see gains. But most importantly, after all of that, I am so much more motivated to hold onto my fitness at all costs. I never want to go through that again. I'd rather put in the hard work to get over a training plateau any day than to start from scratch again.
02-28-19, 06:29 PM
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Two years completely off is kinda a lot. If you keep some baseline conditioning (say, 1-3 rides per week), a rider can get *most* of the way back with 2 months of training. But of course that last fitness plateau takes the most work and if you've gained weight that can take more time as well.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
02-28-19, 07:27 PM
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Wound up missing four training days last week. Two were scheduled and two related to being SoCal-ish and not wanting to ride when it was 35F. So last week turned into a rest week, and this week which was intended to be light going into a race on Sunday instead became fairly intense.
Strength workout on Monday.
Tuesday I did some big gear work followed by 4 over-under intervals, 115% x 3 min, 85% x 2 min. Hard, I’ve been doing the 115% intervals at high cadence, around 97, but absolutely could not manage that this week. Not sure if it was being off the bike, or the strength workout, but that workout felt harder than it needed to be.
Yestrdays workout was tough: 10 min of 140% x 1 min, 90% x 1 min. 140% is a number that’s not really in my wheelhouse. I couldn’t quite get it done but did make several runs at it and managed to pedal 5 min total at 140%. Not ideal but better than a total fail.
Today was meant to be a fun 1:30 JRA roadbike ride but the friend I was planning on riding with got sick and had to bow out. Then when I woke up it was raining so I reverted to a trainer ride. Legs were tired so I just did 80 min of zone 2/3 at high cadence, mostly >100 rpm. But with warm up, cool down and three 1 min breaks to stand and push a big gear, I think the average came out around 100.
Rest tomorrow, openers on Sat and a TT maybe on Sunday. Maybe because the forecast says there’s a 25% chance on rain at race time. My soinguer is not a fan of rainy cold weather.
Strength workout on Monday.
Tuesday I did some big gear work followed by 4 over-under intervals, 115% x 3 min, 85% x 2 min. Hard, I’ve been doing the 115% intervals at high cadence, around 97, but absolutely could not manage that this week. Not sure if it was being off the bike, or the strength workout, but that workout felt harder than it needed to be.
Yestrdays workout was tough: 10 min of 140% x 1 min, 90% x 1 min. 140% is a number that’s not really in my wheelhouse. I couldn’t quite get it done but did make several runs at it and managed to pedal 5 min total at 140%. Not ideal but better than a total fail.
Today was meant to be a fun 1:30 JRA roadbike ride but the friend I was planning on riding with got sick and had to bow out. Then when I woke up it was raining so I reverted to a trainer ride. Legs were tired so I just did 80 min of zone 2/3 at high cadence, mostly >100 rpm. But with warm up, cool down and three 1 min breaks to stand and push a big gear, I think the average came out around 100.
Rest tomorrow, openers on Sat and a TT maybe on Sunday. Maybe because the forecast says there’s a 25% chance on rain at race time. My soinguer is not a fan of rainy cold weather.
02-28-19, 09:00 PM
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3x10 at lunch. Then 75min hard tempo and a few hills after work. I swear if folks bother to set their ftp correctly I don’t see how they accumulate the TSS they do.
I’m happy with progress. Need to figure out some BB drag on the TT bike though before Sunday. Something feels odd.
Got in a 1250w sprint on way home! Woot woot.
I’m happy with progress. Need to figure out some BB drag on the TT bike though before Sunday. Something feels odd.
Got in a 1250w sprint on way home! Woot woot.
03-01-19, 08:05 AM
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Two years completely off is kinda a lot. If you keep some baseline conditioning (say, 1-3 rides per week), a rider can get *most* of the way back with 2 months of training. But of course that last fitness plateau takes the most work and if you've gained weight that can take more time as well.
